Pike Push-Up (Between Chairs)
Pike Push-Up (Between Chairs) Exercise Description
The pike push-up (between chairs) is a bodyweight vertical-pressing variation that emphasizes the shoulders while increasing range of motion by allowing the head to travel below hand level. Using two sturdy, non‑wheeled chairs as hand supports creates a “deficit,” making the movement more shoulder-dominant than a standard pike push-up. Primary movers are the anterior and lateral deltoids, with assistance from the triceps brachii; the serratus anterior and upper trapezius contribute to scapular upward rotation and stability, and the rotator cuff stabilizes the glenohumeral joint. Keeping the hips piked shifts load toward the shoulders and mimics the pressing mechanics of a handstand push-up without requiring inversion. This variation builds pressing strength and scapular control when performed with a neutral spine, controlled elbow path, and full, comfortable depth.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Teres Minor, Trapezius - Upper Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Side Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Pike Push-Up (Between Chairs) Exercise
‘- Place two stable, non‑wheeled chairs seat‑to‑seat, parallel, slightly wider than shoulder width; brace them against a wall and use a non‑slip surface.
– Put a mat between the chairs for head clearance.
– Place one palm on each seat near the front‑inside corners, fingers forward; spread the fingers and grip the surface.
– Walk the feet back and lift the hips to a strong pike (inverted “V”); keep ribs down and spine neutral.
– Lean forward to stack shoulders roughly over wrists; keep forearms as vertical as possible.
– Inhale, keep the neck neutral (gaze between hands), and brace the trunk and glutes.
– Bend elbows to lower the head and torso between the chairs; let the crown descend below seat height while maintaining forearm verticality and elbows angled ~45–60° from the torso.
– Control the scapulae (upward rotation without collapsing); keep shoulders from rolling forward.
– Press evenly through the whole hand (emphasis on the base of the index and thumb) to return to the start.
– Keep hips piked throughout; avoid sagging into a plank or flaring the elbows wide.
Pike Push-Up (Between Chairs) Tips
‘- Use two stable, non‑wheeled chairs on a non‑slip surface and brace them against a wall.
– Place a mat between the chairs so the head has safe clearance at the bottom.
– Set your hands near the front‑inside corners of each seat, fingers pointing forward.
– Spread your fingers and actively grip the chair seats for better hand contact.
– Walk your feet back and lift your hips into a strong pike, keeping ribs down and spine neutral.
– Lean forward until your shoulders are roughly stacked over your wrists with forearms as vertical as possible.
– Keep your neck neutral by gazing between your hands while bracing your trunk and glutes.
– Lower with elbows angled about 45–60° from your torso, letting the crown of your head descend below seat height.
– Control your shoulder blades with upward rotation and avoid letting the shoulders roll forward.
– Press evenly through the whole hand, emphasizing the base of the index finger and thumb, and keep hips piked without sagging or flaring the elbows wide.
Pike Push-Up (Between Chairs) Beginner Introduction
The pike push-up (between chairs) is a challenging bodyweight press that targets the shoulders while also involving the triceps, chest, and upper back. Hands rest on two solid, non‑moving chairs, set a bit wider than shoulder distance, so the body forms an inverted “V” with the hips lifted high. Because the hands are elevated and the head can move below them, the pressing action becomes more vertical, resembling a handstand push-up pattern without the need to balance upside down.
This setup encourages a long, neutral line through the spine and strong control around the shoulder blades as the body moves between the chair seats and back up. The shoulders and triceps handle most of the effort, while the muscles around the ribs, upper back, and shoulders work to guide and stabilize the movement. The added depth from the chair height increases the workload on the pressing muscles and highlights smooth, controlled motion through a comfortable range.